You should consult your doctor before starting any workout plan. Just getting off the sofa? No problem. Already ripped like an action hero? There’s something here for you too.
Advanced Biking Workout Plan
Weeks 1-2
Frequency: 3 times/week. Building a foundation.
Sit-ups until maxed
Push-ups until maxed
Shoulder press 15 reps
Lat pull downs 15 reps
Squats until maxed
Reverse back extension on exercise ball until maxed
Bridge/plank until maxed
Do exercises consecutively without resting.
Rest 3 minutes at the end of one full cycle.
Do 3-5 full cycles depending on fitness level.
Keep records of all achievements for each exercise.
Building a base of strength, power and endurance is always the first step in training for any event.
Weeks 3-5
Endurance focus on legs and shoulders for stable declines and powerful climbs.
| Body weight squats | until maxed |
| Static wall squat | until maxed |
| Sumo/Plie squat | until maxed |
| Walking lunges | 50 each leg |
| Thrusters | 20 reps |
| Lateral raises | 20 reps |
| Push ups | until maxed |
| Pec flys | 20 reps |
| Tricep extension | 20 reps |
| Narrow grip pushups | until maxed |
Weeks 6-8
Specific exercises to mimic the body’s ability to stabilize during fast and dangerous movements. Using the exercises of weeks 3-5, incorporate the following stabilization exercises.
Static wall squat with feet on a bosu ball until maxed.
Lunges off the bosu. Both forward and backward, 15 reps each leg in each direction.
Full leg extension, squeezing the last 3-5% of the leg straight up, 20 reps.
Backwards walking lunges, 50 each leg.
Pushups with hands on a wobble board or bosu or exercise ball until maxed.
Dips until maxed.
The information contained herein is compiled by the Forzani Group Ltd. for reference only and should be used in conjunction with an overall fitness program. The success and safety of any fitness program will depend on the age, gender, mobility, physical condition and health of an individual. These workouts are designed for off-season strength and conditioning. All participants should have a working knowledge of fitness exercises before they embark on any of these workouts. Participation in these workouts is at your own risk. Please consult your physician prior to engaging in any exercise program.